Welcome to this guided meditation.
My name is Vera and today we will pause any over-helming feeling.
I invite you to find a comfortable position.
You can even lay on the floor if you have the space.
If you sit in a chair just make sure you can stay without moving for the next 10 minutes.
Let's take a deep breath through the nose.
Exhale through the mouth.
Make a sound if you can.
Deep inhale through the nose.
Extra long exhale.
You can sigh.
One more time.
Deep inhale and really consciously let it go with your exhale.
Maybe you notice you're already more relaxed but let's bring even more awareness into the body.
Can you find any tension?
Can you find certain spots?
That feel restricted?
You don't have to change anything.
Just neutrally observe whatever comes up now.
Acceptance is always the first step so we're not suppressing any feelings.
We will transform them.
Take a moment and allow anything to come up.
With a lot of compassion observing your thoughts,
Your feelings.
And maybe you notice that they are just thoughts and feelings and they don't stay for long.
If you want you can imagine how you put any difficult thought or emotion on a shelf.
It will still be there for later but now we can just ask our mind,
Our body to take a little pause.
The world runs without you for ten minutes.
This is now just time for you.
Your health,
Your wellness comes first.
And if you drift off it's no problem.
It's totally normal.
Be gentle to yourself and if you can't accept then accept this as well.
You already win only by being aware of your thoughts.
Anytime you can pause a story in your head you win.
It's a practice.
Every time again and again gently bringing yourself back into the body.
You can focus on your breath.
You can focus on all the sensations in your body.
How does your skin feel?
Maybe you smell something.
Maybe you enjoy the comfortable chair.
We're not gonna label it.
We're not gonna think about those sensations.
Just fully feeling them.
Now I invite you to put the right hand on the belly,
The left hand on the heart.
Again take a deep inhale through the nose and send it into your belly.
Notice how the hand is lifting with each inhale.
Notice how the belly gets flat with each exhale.
Inhale into the belly feeling the skin stretching and then try to completely exhale,
Softly pulling the navel towards the spine.
Really get rid of all the old air.
The belly breath is our natural breath.
That's how babies breathe.
We just lost that breath.
Because we're stressed all day.
The belly breath immediately calms down the nervous system.
If this feels good and you want more you can try to send the breath from your belly a little bit higher into your rib cage.
First the belly and then feel how the ribs are also opening towards the side.
In your own rhythm exhale and inhale feeling the expansion of your belly and then the rib cage.
Some people get dizzy by this breath because they're not used to breathe so deeply and get so much oxygen in the body.
But if you feel fine you can send the breath even higher.
So first belly breath sending the breath into the ribs and then up into the last corners of your lungs.
Of course always fully exhale.
Really watch the breath,
The way of the breath out of the body and challenge yourself if you want.
How deep can you breathe?
Belly rips and then all the way underneath your collarbones.
Feel how the left hand is lifting with each inhale.
Enjoy the gentle touch of your hands.
You can keep breathing like this as long as you want.
Whenever you're finished take a moment and try to feel difference in your body.
How do you feel now compared to the beginning of the meditation?
Thanks for joining and enjoy the rest of your day!
